Fitness
E90S x 4-6 sets
1: 200m row
2: 15 wallballs
3: 12 pull-ups
4: 15 RKB swings
5: 12 up/downs
6: rest
Performance
E90S x 4-6 sets
1: 250/200m row
2: 20 wallballs
3: 15 pull-ups
4: 10 power cleans (135/95)
5: 10 burpees over the bar
6: rest
WOD
Fitness
A) E2.5M x 6 sets:
– 3 BB or goblet box squats @ 31X1 tempo
After odd sets:
– 6/side bent over KB row @ 31X1 tempo
After even sets:
– 12 alt. seated DB piston presses
Performance
A) E2.5M x 6 sets:
– 2 back squats 85-90%
Fitness & Performance
Strength Option
B) 3 sets for quality:
– 8-12 BB good mornings
– 8-12 supine medball hamstring curls
– 8/side SL double KB Romanian deadlifts
– 8-12 ring bicep curls
OR
Conditioning Option
B) 8-10 sets:
– 250m row or 500m bike
– R60S
Fitness
E8M x 4-5 sets:
– 200m row
– 12 push-ups
– 12 alt. DB snatches
– 200m run
– 12 step overs
– 12 goblet hold reverse lunges
– 20 single unders
Performance
E8M x 4-5 sets:
– 250/00m row
– 16/12 push-ups
– 12 alt. DB snatches (50/35)
– 200m run
– 12 box jump overs (24/20”)
– 16 goblet hold reverse lunge
– 20 double unders
Fitness & Performance
A) E3M x 5 sets:
– 3 deadlifts @ 3011 tempo + 3 regular deadlifts @ 60-65%
– 8-12 dips (weighted, BW, banded, or box)
Fitness
B) E3M x 4-7 sets:
– 200m run
– 15 RKB swings
– 12 DB push press
– 9 air squats
Performance
B) E3M x 4-7 sets:
– 200m run
– 15 RKB swings (53/35)
– 12 push press (95/65, 75/55)
– 9 air squats
Fitness
A) E2M x 4 sets each
Station 1:
- 8 double KB front squats
Station 2:
- 8 DB bench press
- 8 hinged banded lat pull-downs
*All reps should be performed with a 3 second eccentric tempo.
B) 7 min AMRAP:
– 2 SA DB clean and push press (1/arm)
– 2 hanging knee raise
– 4 SA DB clean and push press
– 4 hanging knee raise
– etc.., adding 2 reps every round to both movements.
Performance
A) E2M x 8 sets:
Sets 1-4: 2 cleans + 1 jerk
Sets 5-8: 1 clean + 1 jerk
*Build to about 90%
B) CrossFit Open Workout 13.4
7 min AMRAP:
– 3 clean and jerk (135/95, 115/75, 95/65)
– 3 toes to bar
– 6 clean and jerk
– 6 toes to bar
– etc.., adding 3 reps every round to both movements.
Fitness & Performance
C) 3 sets:
– 16 alternating single arm/leg V-ups
– 8/side glute bridge w/ 8 count hold on last rep
Fitness
A) E3M x 3 sets:
– 12-16 incline DB press
– 12-16 double DB Romanian deadlifts
– 24 plate/medball Russian twists
B) E90S x 10-15 sets:
– 15 single unders
– 5 wallballs
– 3 pull-ups
– 2 up/downs
Performance
A) E3M x 3 sets
– 3.3.3 TnG power snatch clusters
*Rest 10 sec between triples.
B) E90S x 10-15 sets:
– 12 double unders
– 6 wallballs (20/14)
– 4 pull-ups
– 2 burpee to target
RX+ 16 double unders, 8 wallballs, 6 pull-ups, 4 burpees to target